Friday 12-13-19 S

Thursday, December 12, 2019

Warm Up: 

Row, Bike, or Run x 3 Mins 

+
Child's Pose x 30 secs 
Thread the Needle x 30 secs 
Prone Pec Stretch x 30 secs per  
Glute Bridge Hold x 30 secs 
Hollow Hold x 30 secs   
Glute Bridges x 30 secs  
Hollow Rocks x 30 secs   
Slow Motion Air Squats x 30 secs 
1-1/4 Air Squats x 30 secs  
+
Grab a light KB...

+
9 Min EMOM of:  
Min 1: 1-1/4 KB Goblet Squats @ 35/25sh x 7 reps 
Min 2: Russian KB Swings @ 35/25sh x 15  
Min 3: Tempo Push Ups @ 11X1 x 9/7  
- with any down time walk around a little to keep moving  

 

Strength: 
10 Mins to Complete: 

A1. 1-1/4 Back Squats, 4,4,3,3, rest 30 secs   
A2. DB Bench Press, 8,8,6,6, rest 30 secs      
+
Rest 3 Mins 
+
Workout:
15 Min AMRAP of:

1-2-3-4-5-6-7-etc..
Toes to Bar 
HR Push Ups 
Box Jumps 24/20" 

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